Body Doubling: How It Works and Who Can Benefit

Everyone has difficulty focusing sometimes. But some people struggle with getting things done more than others, especially when they’re alone. When someone’s with them, however, they have an easier time taking the steps needed to start and finish a project. 

Having a witness when you’re engaged in a task can be helpful, especially for those with neurodevelopmental disorders, anxiety, or perfectionism that makes it hard for them to get going on a project. There’s a name for this practice: body doubling. And it can make a big positive difference for college students and other young adults.

Key Takeaways

• Body doubling refers to the practice of performing a task in the presence of another person to enhance your motivation, focus, and efficiency.
• Anyone can benefit from body doubling, but young people with neurodevelopmental disorders like ADHD can find the practice especially helpful.
• Research into body doubling is limited, but it appears that when humans work in the presence of others, they’re more focused and productive.
• To get the most out of body doubling, make sure your body double stays visible, set a timer, and keep distractions to a minimum. 

What Is Body Doubling?

Body doubling is the practice of doing a task in the presence of another person, whether that’s college assignments, a work project, housework, or exercise. The body double might be performing the same action or a similar one, but not necessarily. Body doubles can observe the action, but they can also simply read or listen to music on headphones. What’s important is that they’re there and the other person can see them, either onscreen or in real life. 

The idea behind this practice is that engaging in a task in the presence of another person can help increase focus and motivation. For young adults who struggle with planning, organizing, problem-solving, and time management, body doubling can be a lifesaver. And for those with anxiety or perfectionism, body doubling can help them push past mental blocks so they can move forward on a project. 

A body double could be someone you live with, such as a roommate, romantic partner, or parent. It could be a study partner, a colleague at work, a friend, or even someone you hire when you want to be held accountable. 

What Is Virtual Body Doubling?

A virtual body double is different from an accountability partner. An accountability partner listens to what you’ve done, helps you clarify next steps, and provides support. However, a virtual body double works online with you in silence. Due to the increase in remote working post-pandemic, virtual body doubling has become more popular.

Some people simply work better when other people are around them. That’s why many remote workers choose to work in a coffee shop or shared workspace rather than alone at home. Virtual doubling offers social accountability and focus via technology. And it can also help young people feel less lonely.

Some people book virtual body doubling sessions via coworking platforms or apps. Others simply FaceTime with a buddy while doing their work. There are even some TikTok users who stay live online while working, so others can use them as a virtual body double.

Who Can Benefit from Body Doubling?

This method is especially effective for neurodivergent individuals, like those with ADHD. Neurodivergence refers to people whose brains develop or work differently from the norm. The category includes people with autism spectrum disorder, dyslexia, and bipolar disorder. The practice of body doubling helps people with these conditions get things done more easily and efficiently. Having a witness helps them harness their focus and holds them accountable.

Anyone can benefit from trying this, however. Young adults with anxiety may feel soothed in the presence of a friend when tackling what feels like an overwhelming job. Even if you don’t have anxiety, body doubling can relieve some of the stress associated with taking on an intimidating task. Plus, it can make a boring chore more fun.

What Are the Challenges of Body Doubling?

While body doubling can be highly effective, there are some drawbacks. For example, body doubles can become a distraction if they’re overly talkative. And if they’re not genuinely interested in completing a project or supporting the other person to complete it, the task can take even longer.

Furthermore, feeling like they need someone to help them do daily tasks can spark shame in young people with ADHD or other forms of neurodivergence. That’s especially true if body doubles are judgmental or critical of how long it’s taking to complete the task. And if the partners are competitive with one another, trying to outdo each other when working, body doubling can backfire. Furthermore, some people become so reliant on body doubling that they’re not able to complete their work without it.

How to Body Double Effectively

There’s not a single right way to practice body doubling. What’s most important is that it helps you get your work or chores done in a timely and productive manner. That said, there are some basic strategies to make body doubling more effective:

Set a Time Limit 

According to research, people with ADHD struggle with estimating the time needed for a task. Therefore, using a timer during body doubling helps you stay on task and prevents overwhelm. Set a timer for 20 or 30 minutes, work on the task, and then take a 10-minute break. This way, you only have to stay focused for a limited amount of time. You’ll feel a sense of accomplishment in short spurts and can then gauge how much is left to do.

Create Ground Rules

You’ll want to ensure you’re not going to waste time chatting with your body double when you really need to do something. Whether you need to fill out a financial aid form, study for an upcoming exam, or clean your closet, set rules and stick to them. Don’t take calls while your timer is running, for example. Agree not to speak unless you’re doing a quick verbal check-in. Keep distractions to a minimum.

Stay Visible

To ensure you stay on track, it’s important for the body double to remain in view. People with ADHD can experience an “out of sight, out of mind” phenomenon if their body doubles wander too far away. If you’re using a virtual body double, turn on video chat and have the body double check in verbally to provide sufficient accountability.

Choose a Supportive Body Double

People in need of body doubling may feel ashamed they require this kind of help. That’s especially true for individuals with ADHD, who are more likely to experience rejection sensitive dysphoria. In order for body doubling to work, body doubles must be supportive. Those who struggle with ADHD themselves can empathize and therefore function as good body doubles. What’s most important is to find someone who understands what you need and doesn’t judge.

Young Adult Treatment That Includes Executive Functioning, Academic, and Career Support

At Newport Institute, our clinicians and medical experts understand how the brain works. And we know that getting things done can be especially challenging for young adults with ADHD, autism spectrum disorder, and learning disabilities. We also understand how anxiety disorders can interfere with productivity.

That’s why our treatment for depression, anxiety, and other mental health conditions includes a focus on building executive functioning skills, in addition to psychiatric care, medication management and individual, group, and family therapy. Young adults in our program work daily with a Learning Lab specialist to address their educational and vocational needs, overcome executive functioning challenges, and create a sustainable plan for the future. 

Contact us today to find out more about our specialized care for young adults.

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